The Friday Finisher

Welcome to your quick-fire, end of week update with a few bite-sized bullet points covering what we’re learning about and loving in three areas: fitness, nutrition and mindset. One bullet from each trainer, a little nugget of health and fitness gold.


FITNESS: Vee recovers on ice

Vee swears by ice baths for the best post-race/training recovery. Although opinions on this method vary between athletic coaches and sport scientists, they always work for her (especially after a marathon race). Ice baths help to reduce inflammation and muscle soreness due to the cooling effect as well as the hydrostatic pressure which helps return built up fluids from your muscles back to your bloodstream.

It’s so easy too; just pick up a few bags of ice at a petrol station or supermarket, chuck it all in a bath tub, add some cold water and slowly submerge yourself from the waist down. Alternatively, jumping into icy cold water at the Icebergs pool during winter will do the trick 😀

Let the cold become your new friend.


NUTRITION: Nic has the midas touch

The golden touch? You betcha. Nic has started a loving relationship with ‘Golden Milk’. This radiant beverage is a tasty and hipster-approved way to enjoy the anti-inflammatory benefits of turmeric, along with the antioxidant powers of ginger and pepper’s manganese, iron and vitamin K. Recipe time:

1 – Smash up (mortar and pestle style) or blitz together:

  • an inch of fresh turmeric
  • an inch of fresh ginger
  • 3-4 peppercorns
  • half a cinnamon quill
  • half a teaspoon of ghee (optional)

2 – Add the paste to a pan/pot and stir in approx. 2 cups of your preferred milk (almond and coconut are Nic’s preferred bets). Heat on the stove until the milk is just simmering gently for about 8-10 mins. Don’t go crazy with a full boil.

3 – Strain the golden milk + add honey to sweeten.

4 – Win at life.


MINDSET: Lib has some inspo for you

As we head into the warm spring and summer months, it’s easy for us to look for short cuts to fast track our fitness goals – but that’s never the best way to do anything that’s important to us. The long cut is always the best road! Set your intention with by creating medium to long term goals based on increased performance and learning new skills. Try not to judge your fitness levels, body and motivation levels as ‘good’ or ‘bad’. Everything is feedback and things are always changing – the good thing about that is you always have it within your power to turn things around. Set a goal, but focus on today. Focus on this week. Improve your health for the right reasons. The long cut is always the way.


Thanks for reading Agogians! Have a fantastic weekend, and we’ll see you in the studio.

Nic Mendoza-Jones

Nic is AGOGA’s functional strength specialist. He’s known for his obsessive research (comes from being an ex lawyer) and self-experimentation with innovative and alternative training methods including kettlebells, Indian clubs and ‘gada’ steel maces.

More Posts

Leave a Reply

Your email address will not be published. Required fields are marked *